05-01-2015

NEW WEBSITE: www.crossfit-yelm.com

Today is open gym during all class times. Use your time wisely by making up a strength or a wod you missed

Warm-up:
Run/Bike/Row on your own and stretch
5 minutes into class as a group
20 Walking Lunges
15 Good mornings with PVC
20 Lateral Lunges
15 KB 1 legged deadlifts each
warm up deadlift


Skill/Strength: 15-30 minutes into class OR MAKE A STRENGTH YOU MISSED
EMOM 12 minutes
3 deadlifts (minutes 0-4)
2 deadlift (minutes 5-8)
1 deadlift (minutes 9-12)
Change weights as needed each round
Score is total weight moved


Suggested Partner Metcon: 30 minutes into class
20 minute Amrap
7 Chest to bar pull-ups
7 Box jumps 24"/20"
7 Power Snatches, 95/65lbs
Partners leap frog each. cycling through the exercises, one person working at a time.

CrossFit Yelm